It is so easy to get bound up in stress and negativity. Between the hurricanes, post-election stress and now gearing up for holidays spent with family, making time to create inner peace and stillness can feel difficult. What if I told you that there is a simple daily practice that could help you feel calmer, happier, and healthier?
Sound the Drum Roll for … Gratitude Practice.
Gratitude is the practice of focusing on what’s good in your life and being thankful for it. While it might sound simple, research shows that regularly practicing gratitude can have powerful benefits for your mental and physical health. Let’s explore how gratitude works, why it’s so effective, and how you can add it to your self-care routine this holiday season and all year long!
What Is Gratitude?
Gratitude is more than just saying “thank you.” It’s an intentional practice of recognizing and appreciating the good things in your life, big or small. Maybe it is the simple joy of a sunset. The uptick of joy you experience when your child leans in for a deep embrace. Or perhaps it is the ease that comes with the ability to take a full deep breath after having recovered from a bout of bronchitis. There is nothing like a little difficulty to remind us of the things we take for granted.
Once you recognize them, it is important to feel into the positive feelings they bring in your life. This is the most important part of the practice.
Gratitude practice is not about ignoring or denying challenges or painful experiences. Rather, it is about directing your focus on the positive aspects of life despite them.
Psychologists often describe gratitude as a key component of positive psychology, which focuses on enhancing well-being rather than just treating mental illness. According to Dr. Robert Emmons, one of the leading researchers on gratitude, notes that this practice helps people connect with something larger than themselves, whether that’s other people, nature, or a higher power.
Evidence-Based Benefits of Gratitude
Research on gratitude has grown significantly in recent years, and the findings are clear: practicing gratitude can transform your mental and physical health. Here are some of the proven benefits:
1. Improved Mental Health
Gratitude can reduce symptoms of depression and anxiety. A 2015 study published in The Journal of Positive Psychology found that people who kept a gratitude journal experienced greater happiness and fewer symptoms of depression over time. Gratitude helps shift focus away from negative thoughts, promoting a more optimistic outlook on life.
2. Better Sleep
Struggling with sleep? Gratitude might help. Research in Applied Psychology: Health and Well-Being found that people who wrote about things they were grateful for before bed fell asleep faster and enjoyed better-quality sleep. Reflecting on positive moments can calm your mind and reduce stress before bedtime.
3. Stronger Relationships
Expressing gratitude strengthens social bonds. According to a 2010 study in Emotion, thanking others makes them more likely to maintain a positive relationship with you. Gratitude fosters kindness and encourages deeper connections with loved ones, friends, and even coworkers. This is especially effective when we express our gratitude directly to our loved ones, friends and co-workers.
4. Boosted Physical Health
The benefits of gratitude extend to your body, too. A study from the University of California, Davis, found that people who practiced gratitude reported fewer physical symptoms, such as headaches or fatigue, and were more likely to engage in healthy behaviors like exercise and regular check-ups.
5. Enhanced Resilience
Gratitude helps people cope with life’s challenges. By focusing on what’s going well, individuals can build emotional resilience and find meaning even in difficult situations. This is especially important during stressful periods or when facing loss.
How to Start a Gratitude Practice
The great thing about gratitude is that it’s simple and free. You don’t need special tools or a lot of time to get started. Here are some easy ways to incorporate gratitude into your daily life:
1. Keep a Gratitude Journal
Spend a few minutes each day writing down three things you’re grateful for. These can be small, like enjoying a delicious cup of coffee, or significant, like good health. Over time, this habit can train your brain to notice the positive aspects of your life. I like beginning the day with gratitude practice during breakfast.
2. Express Your Thanks
Take time to thank someone who has made a difference in your life. This could be through a heartfelt letter, a quick text, a phone call, or a face-to-face conversation. Expressing gratitude not only strengthens relationships but also boosts your own mood.
3. Practice Gratitude Meditation
Spend a few moments each day in quiet reflection, focusing on the things you’re thankful for. This can be as simple as closing your eyes and thinking about three things that made you smile. I like to add why I am grateful when I meditate because it emphasizes the benefits. For example, “I am so grateful for my ability to take a full deep breath because it helps me slow down and be in the present moment. I am so grateful for my ability to direct my attention to the present moment because it helps me to feel calm and regulated. I am so grateful for the feeling of calmness because it helps me to make better decisions.”
4. Build it into your Routine
Place sticky notes or set phone reminders to prompt you to reflect on gratitude throughout the day. Seeing these visual cues can help keep gratitude at the forefront of your mind. Add a short 10 min time block into your calendar to hold you accountable for completing the task until it becomes second nature.
5. Share Gratitude as a Family
Incorporate gratitude into family routines, like sharing something you’re thankful for in the walk home from school, at dinner or before bedtime. This practice can foster a positive atmosphere and teach children the value of appreciation.
Art Therapy and Gratitude
For those seeking creative ways to cultivate gratitude, art therapy can be a powerful tool. By using art to explore and express thankfulness, individuals can tap into deeper emotions and uncover hidden sources of joy. At Florida Art Therapy Services, we often encourage clients to create gratitude collages or create imagery that represents moments of thankfulness. This process not only enhances emotional well-being but also provides a visual reminder of life’s blessings.
Gratitude: A Daily Gift to Yourself
Incorporating gratitude into your life doesn’t mean ignoring challenges or pretending everything is perfect. It’s about recognizing that even in tough times, there are reasons to be thankful. Whether through journaling, art, or meditation, practicing gratitude can unlock a sense of peace and happiness that transforms your outlook on life.
Start your gratitude journey today and experience the healing power of thankfulness firsthand. Visit Florida Art Therapy Services to learn more about how art therapy and gratitude practices can support your mental health and well-being.
References:
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389. https://doi.org/10.1037/0022-
Jackowska, M., Brown, J., Ronaldson, A., & Steptoe, A. (2016). The impact of a brief gratitude intervention on subjective well-being, biology, and sleep. Applied Psychology: Health and Well-Being, 8(2), 168–184. https://doi.org/10.1111/aphw.
Kaczmarek, L. D., Kashdan, T. B., Drążkowski, D., & Bujacz, A. (2015). Why do greater gratitude and forgiveness predict lower depressive symptoms? The mediating role of positive affect and depressive cognitions. Personality and Individual Differences, 75, 15–20. https://doi.org/10.1016/j.
Algoe, S. B., Fredrickson, B. L., & Gable, S. L. (2010). The social functions of the emotion of gratitude via expression. Emotion, 10(3), 350–355. https://doi.org/10.1037/